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Week 1:
Repetition Overhead
Date: ________________________
Overhead: Axle press Repetition Overhead 80% x 8 or more reps x 3 sets
_____ x _____ _____ x _____ _____ x _____
Assistance Exercise 1: Incline Barbell Press 3 x 8
_____ x _____ _____ x _____ _____ x _____
Assistance Exercise 2: Dips 3 x Max Reps
_____ x _____ _____ x _____ _____ x _____
Assistance Exercise 3: Band Pushdowns Regular Grip 2 x 10 with 2 second
pause at lockout
Repetition Squat
Date:
Repetition Squats:
_____ x _____ _____ x _____ _____ x _____
_____ x _____ _____ x _____ _____ x _____
_____ x _____ _____ x _____ _____ x _____
_____ x _____ _____ x _____ _____ x _____
Assistance Exercise 1: ____________________________
_____ x _____ _____ x _____ _____ x _____
Assistance Exercise 2: ____________________________
_____ x _____ _____ x _____ _____ x _____
Assistance Exercise 3: ____________________________
_____ x _____ _____ x _____ _____ x _____
Assistance Exercise 4: ____________________________
_____ x _____ _____ x _____ _____ x _____
Agility: Multidirectional Speed
Date:
Ladder Drills:
__________ x __________
__________ x __________
__________ x __________
__________ x __________
__________ x __________
Cone Drills:
__________ x __________
__________ x __________
__________ x __________
Side Bends:
_____ x _____ _____ x _____
Hanging Leg Raises:
_____ x _____ _____ x _____ _____ x _____
Max Effort Overhead
Date:
Overhead:
_____ x _____ _____ x _____ _____ x _____
_____ x _____ _____ x _____ _____ x _____
_____ x _____ _____ x _____ _____ x _____
_____ x _____ _____ x _____ _____ x _____
Assistance Exercise 1: ____________________________
Week 3:
Monday:
& Max Effort Squat (any squat variation) 1-2 reps
& Leg Press 3 x 10
& Calf Raises 3 x 25
Tuesday:
& Ladder Drills
& Cone Drills
& Side Bends 2 x 15 per side
& Hanging Leg raises 3 x 15
Wednesday:
& Speed Overhead (any variation of Press) 50% x 8 x 3
& SlingShot Bench Press 3 x 5
& Barbell Incline Press 3 x 10
& Overhead Triceps Extension 3 x 10
& Dumbbell Front Raises 3 x 12
& Dumbbell Lateral Raises 3 x 12
Thursday:
& Repetition Deadlifts 80% x 1 x 8-10
& 45 Hypers 3 x 10 with weight
& Seated Rows 3 x 10
The Cube Method for Strongman Page 37
Week 4:
This week is a deload week. You will drop all of the main lifts and lower the
intensity on all assistance work.
Monday:
& Leg Press 3 x 15
& Leg Extensions 3 x 15
& Calf Raises 3 x 25
Tuesday:
& Go for a light walk, swim and stretch
Wednesday:
& Dumbbell Incline Press 3 x 15
& Band Pushdowns:
o Regular grip with a 2 second pause 2 x 15
o Hammer grip with a 2 second pause 2 x 15
& Dumbbell Front Raises 2 x 15
& Dumbbell Lateral Raises 2 x 15
Thursday:
& 45 Hypers 3 x 20 with no weight
& Chest Supported Rows 3 x 15
& Pulldowns 3 x 15
& Shrugs 2 x 40 (Barbell, Dumbbells, Farmers,)
& Rear Delts 3 x 15 (face pulls, rear delt raises)
& Barbell Curls 1 set with bar to failure
The Cube Method for Strongman Page 38
Friday:
& Go for a light walk, swim and stretch
Saturday:
& Contest events at 40-50% of contest weight. Or if you dont
know the events ahead of time you can do sled drag, Prowler,
light sandbag carries.